Mumbo Jumbo

"Mumbo Jumbo" 

Teams of 2
For Time (30 Minute Cap)
3 Rounds:
20 Deadlifts (95/65)
20 Hang Power Cleans (95/65)
20 Push Jerks (95/65)

150/100 Calorie Bike

2 Rounds:
20 Deadlifts (115/80)
20 Hang Power Cleans (115/80)
20 Push Jerks (115/80)

150/100 Calorie Bike

1 Round:
20 Deadlifts (135/95)
20 Hang Power Cleans (135/95)
20 Push Jerks (135/95)

150/100 Calorie Bike

COMPLETE THE PROCESS

COMPLETE THE PROCESS
For Max Calories:
20 minute bike
Every 2:30, complete 10 Pushups + 5 hang power cleans (135 and then 155)



205 calories

No Tricks

NO TRICKS
For Time:
10-9-8-7-6-5-4-3-2-1

Back Squats @ 185
3-6-9-12-15-18-21-24-27-30
American Kettle bell swings @ 53 lbs.

On paper it looked doable in reality my legs are wrecked!

Calories and Kettlebells

EVERY DAMN DAY
For Time:
33-27-21-15-9
Calorie
Sit up Variations

Plus KB circuit

4 rd plus 2 min rest

6 reps of
1KB Pushup
Deadlift
Right Arm Clean
Squat
Press
1kb Pushup
Deadlift
Left Arm Clean
Squat
Press


Plus
10 reps each of Jump Jack Press
10 Pull and Cross punch
10 Around Body and Chest curl
10 Squat SDLHP
10 Each Arm  Hallow Hold Press
10 Goblet Touch Ups

Retest - Row'd Royalty 19.4 2-3-Five

Landed in San Francisco for Company kick-off around 10:30 by the time i got to the hotel and dealt with the help desk to fix a problem with my phone it was 2am!  I woke up at 4:30 wide awake and decided to re-test because even on 2 hours of sleep I felt way better.

Dennis and I ubered over to the Embacadero Y to do the workout but 2 out of 3 rowers were occupied.   We waited it out by warming up on the bikes and then I did a short warm up on the rower. Feeling much better this time around. Plan was to take a few seconds off the 2k and kill the 3k.  The 2k went according to plan and I felt good on the 3k.  I knew if I could get to my target with 1k to go I would be fine.


RR19.4 – “2-3-Five”

Row 2000 meters. Rest 4 minutes. Row 3000 meters.
Scores:

• 19.4A – 2000M Time
• 19.4B – 3000M Time
• 19.4C – Cumulative Time (5000M)

Huge improvement over last time and my HR wasnt jacked up.  

2K 7:12.9  vs 7:19.5

3k 11:18 vs 11:57

5k  18:31 vs 19:16

Im hoping I did enough stay on the top of the leaderboard

 

Basement Workout

250 Calorie Warmup

 5 Rounds

10 Swings
10 Goblet Squats
10 Man Makers
10 KB Sit-ups
25 Calories

Row'd Royalty 19.4 2-3-Five

RR19.4 – “2-3-Five”

Row 2000 meters. Rest 4 minutes. Row 3000 meters.
Scores:

• 19.4A – 2000M Time
• 19.4B – 3000M Time
• 19.4C – Cumulative Time (5000M)

Warmed up a bunch and just felt tired.  Sometimes once you get moving you feel better, i just didnt.  My heart rate was thru the roof.  Sure sign of fatigue.  Oh well ... looks like a retest on Monday morning